Walking to ease your back pain.

Walking might be one of the best ways to help back pain. It can strengthen the muscles in your back, reducing the pain of a flare up and help to prevent future episodes!

Low back pain affects millions of people each year, but some treatment options like working with personal trainers or using specialised equipment for exercises, are not always accessible or affordable.

When your back hurts, the last thing you may want to do is move around, however, bodies usually need movement and walking can be especially helpful for people with back pain.

A recent study in Australia found that walking, a free and accessible exercise, can help reduce low back pain recurrence.

Why does walking help back pain?

Walking strengthens the muscles supporting the spine by actively engaging and contracting the core, back and leg muscles, which work together to stabilize the spine. Weak muscles from a sedentary lifestyle can cause spine misalignment, leading to fatigue, degeneration, and pain over time.

What are the benefits?

Walking improves muscle strength and endurance through a combination of:

Improved muscle endurance.

Doing this type of exercise increases the endurance of the core, back and leg muscles, making them less likely to fatigue.

Increased blood circulation.

Walking stimulates blood circulation throughout the body, including the muscles. Improved circulation helps to deliver fresh oxygen and nutrients, promotes cell growth and repair, and removes metabolic waste products, including toxins from the muscle tissues.

Improved muscle strength.

This type of exercise strengthens the muscles providing better support to the spine, reducing the risk of strain and injury. It also strengthens the legs providing extra support and reducing stress on the spine.

Taking regular walks strengthens the core, back and leg muscles and the small stabilizing muscles which help to support the spine and may improve overall posture. Over time strengthening these muscles supports overall back stability and reduces the risk of injuries and falls.

Tips for safely walking to help with back pain.

Proper form and posture are vital for reducing back pain and benefiting from walking, try these tips below to help you get the most benefit from your walk!

Straighten your spine – lengthen your back and try not to slouch or lean forward.
Hold your head up – Walk tall, with your chin parallel to the ground.
Swing your arms – move them from your shoulders, not your elbows.
Keep your shoulders back and down – shoulder shrugs can help to relax your shoulders, try squeezing your shoulders up to your ears, hold for a slow count of five and then release.
Avoid overstriding – as this can stress your lower leg joints and make you off balance.
Wear appropriate footwear – be sure you have proper foot support and cushioning.

What are the risks for having a walk if you have back pain?

There are a few conditions that warrant caution before starting a new walking exercise routine, these include:

Acute back injury – a recent back injury such as a recent sprain, strain or fracture may require a short rest and healing before engaging in any exercise, including walking.
Spinal stenosis – this refers to a narrowing of the spinal canal, which may lead to nerve compression and pain. Walking on irregular surfaces or inclines may increase your pain.
Herniated disc – this occurs when the soft core of the spinal disc pushes out into the layers of the outer covering at varying degrees, potentially causing nerve compression and pain. Walking may aggravate symptoms in some cases.
Sciatica – sciatica pain usually affects your nerves on one side of your lower body. Walking is often helpful for sciatica, but in some cases, walking may worsen the pain.

On a final note ………

Going for a walk can be one of the easiest – we all know how to walk right!? – and most effective ways to help with back pain.

Walking strengthens the muscles of your core, low back and legs adding stability and helping to minimise back pain. Being consistent can help you manage your back pain, reduce flare-ups, and help prevent future episodes.

It is advisable to consult with your Chiropractor to discuss any concerns and provide prescribed guidance and exercises before embarking on any new exercise regime!

If you would like some further information or to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: hitchin@healesclinics.com or luton@healesclinics.com